Avon High School
Girls Track & Field
2014
AVON T&F 2014
“What is notable about athletic character is that it is a choice. You get to
decide whether you will possess the self discipline, competitive fire, and self
belief to succeed. These kinds of people are sometimes called champions.
“Champion” is another word for individuals willing to do difficult and
uncomfortable things on a daily basis that no one else is willing to do.”
-Anson Dorrance, Soccer Coach at the University of North Carolina-Chapel Hill
“They can because they think they can.”
-Virgil
“The difference between a successful person and others is not a lack of strength, not a
lack of knowledge, but rather a lack in will.”
Vince Lombardi
“Attitude determines altitude.”
- Anonymous
“People don't care how much you know, until they know how much you care.”
- Anonymous
Accept challenges, so that you may feel the exhilaration of victory.
-George S. Patton
“Discipline is the bridge between goals and accomplishment.”
- Jim Rohn
“The pessimist complains about the wind. The optimist expects it to change. The leader
adjusts the sails.”
- John Maxwell
“There is no strength without unity.”
- Irish Proverb
AVON T&F Team Expectations 2014
I. Attitude and Appropriateness
II. Attendance
III. Preparedness and Responsibilities
I. Attitude and Appropriateness
It is expected that athletes represent their school, family, program, and themselves in an appropriate
manner. You are expected to behave as you would in the classroom and around your family. When you
are at a meet, at practice or in public, there are many people observing your actions. You may not be
aware, but this is a fact and comes with being a student-athlete. These people range from your family,
community members, school faculty, your coaches, younger athletes, children, and other schools and
teams.
Offensive language and negative attitudes are detrimental to our team moral and what we represent.
These inappropriate behaviors are not accepted. The traits of winners and young women with good
athletic character are leading by example, believing in your teammates, coaches, mentors, and self, just
to name a few. Winners are positive and encourage each other. They do not bring down the spirits and
attitudes of their teammates. They are not negative. We are striving to be the best people possible,
which will lead to being the best student-athletes possible and the best team we can be. One of my key
rules is never say the word “can’t”. If I do hear it “10” pushups are immediately enforced.
Any language or action that is negative and inappropriate will result in a consequence set by the
coaches. This could include push-ups, burpees, hills, or any other exercise that is deemed fitting for the
situation but also will benefit you from a physical perspective. This could also include dismissal from the
team.
II. Attendance
Practice will start at 3:20 daily, at the track, unless noted otherwise in your training calendar. A short
team meeting will begin promptly, followed by our team warm-up. We need to know that you are
focused on the task at hand and focused on our team goals. Being focused physically and mentally is the
best way for your coaches to measure your commitment; talk is cheap.
Missed Practice: If you are going to miss practice for any reason it is your responsibility to notify your
coaches prior to practice (ex., family emergency, illness, wedding or a doctors’ appointment); ideally 24
hours notice is preferred (unless it is an unforeseen emergency). Your coach will confirm this with your
parent or guardian. If you are at school the entire day, you will be at practice unless Angie (the trainer)
says otherwise. Please try to make appointments outside of practice time. An unexcused absence is a
message to your teammates and coaches that you are not committed and are selfish. Everyone is busy,
everyone is tired, everyone can make up an excuse; however, champions are not everyone and that is
what we are striving for.
a. The first unexcused absence will result in a consequence set by the coaching staff and
communication with your parent(s). This could include not competing in the next meet.
b. The second unexcused absence will result in not competing in the next meet and
communication with your parent(s).
c. The third unexcused absence will result in dismissal from the team.
Bus departures are posted on the meet schedule. You are expected to be at the high school and
dressed 15 minutes prior to departure. There are two teams, many teammates, and coaches that are
mentally preparing for the meet. It is not fair to those people when you disrupt their routine. Their
focus and your focus should be on the meet and your event(s), and this focus begins way before we load
the buses. Show us you are ready and be on time. If you are late you will be left behind and will have to
ride with a parent or guardian to our meet. There will be consequences for tardiness.
III. Preparedness
You are an athlete and an athlete is prepared for every practice and competition. It is your
responsibility to own a watch, water bottle, and running apparel. Pay attention to the weather. If there
is a chance of rain, bring an extra pair of shoes. Be sure to have extra socks with you at meets and
practices. Indiana weather can be very unpredictable; bring extra layers of clothes, jacket, pants, gloves,
and some kind of headwear. You can always take off extra clothing that you are wearing. BE
PREPARED. We take pride in battling the weather and elements. Winning the battle is being
knowledgeable enough to take care of our bodies and stay healthy.
AVON T&F Letter Criteria and Awards
Track & field Letter Criteria
Proposal:
*Compete in IHSAA tournament (submitted alternates on IHSAA tournament roster may be
considered) and/or HCC Championships
*Achieve 25 points throughout season
*Number of points scored in varsity meets (JV meets will not count towards varsity
letter)
*Relay points will be divided by number of athletes who competed on the relay (e.g.,
4x400m gets first place in HCC, receives 10 points total for the team – each member of
that relay splits the total points and gets 2.5 each)
*Total number (25) may be adjusted due to cancellations of meets (average of 2
points/meet)
*Coaches’ discretion
Awards
MVP – most points (or coaches’ choice)
Mental attitude – coaches’ choice
Leadership – voted
Order of Events
4x800 Relay
100 Meter Hurdles
100 Meter Dash
1600 Meter Run
4x100 Relay
400 Meter Run
300 Meter Hurdles
800 Meter Run
200 Meter Dash
3200 Meter Run
4x400 Relay
Field Events:
Long Jump
High Jump
Shot
Discus
Pole Vault
AVON Girl’s T&F 2014 Team Goals
1.
Score at the Hoosier State Relays
2.
Top 3 at the Hoosier Crossroads Conference Championships
3.
Hendricks County Champions
4.
IHSAA Sectional Champions
5.
Top 5 at IHSAA Regional
6.
Bring a Yellow Bus to the IHSAA State Meet
Healthy Habits
What you do away from practice is just as important as what you do during. You can run lights out
workouts and all the mileage in the world, but if you’re not taking care of your body at home and at
school, you will not see the benefits.
Nutrition: Healthy eating habits are absolutely essential to facilitate maximum performance. Follow
these simple guidelines:
1. Avoid fried foods. The saturated fat in fried foods adds extra weight and is an inefficient fuel
source.
2. Eat lean meat (turkey, chicken, leave beef). You need the protein found in these food sources.
3. Limit simple sugars. This includes chocolate, candy, Kool-Aid, ice cream, cookies, etc. These
things are fine in moderation, but they should not be relied upon to meet your energy needs.
Simple sugars provide a quick spike in your energy levels, but leave you feeling fatigued and
lethargic, both physically and mentally, later. Absolutely cut out soda if possible – it does
nothing beneficial for your body. That goes for energy drinks (Red Bull, Monster, etc.) as well.
4. Eat lots of complex carbs. Primarily rice and pasta. Fad diets will tell you to avoid these things.
Fad diets are not designed for distance runners. Wheat bread is another good source – opt for
wheat bread instead of white – white bread lacks the nutrient content found in wheat.
5. Eat lots of fruits and vegetables. The best way to get your vitamins and minerals is from natural
sources. Opt for low fat dressings on your salad. Fruits also provide you with the natural sugars
you need, while vegetables also provide plenty of natural fiber.
6. Stay hydrated. Keep a full water bottle with you at all times, and drink throughout the day.
Your body can absorb about 4-5 ounces of water an hour. This means sipping and drinking
consistently throughout the day is more beneficial than chugging water right before and right
after practice. You need about 100-120 ounces of water a day. At school, if you cannot take a
water bottle with you from class to class, make sure to stop at a water fountain between
every class, even if you don’t feel thirsty. Once you feel thirsty, you’re already dehydrated.
Avoid coffee, tea, and soft drinks – the caffeine will hinder iron absorption and drain fluids from
your body. Water is your best friend. Sports drinks (Gatorade, Powerade) are good to drink
right after a workout, but that’s about it. The simple sugars in sports drinks will speed muscle
recovery if you drink them directly after a workout. The rest of the time, however, these simple
sugars are just a waste.
7. Peanut butter is excellent in moderation. It provides essential fats and proteins, and when
eaten in the form of a PB & J sandwich along with a glass of milk or fruit juice and some pretzels,
it makes for a quick, simple, high powered lunch. Peanut butter is also a great recovery food –
eaten directly after a workout.
8. Beans – High in protein, rich in nutrients. Red beans and rice is hard to beat for a complete,
healthy dinner.
9. Eat a light lunch. You want your lunch to be completely digested by the time we start practice
(3:20). To train at your best, you need stable blood sugar levels and an empty stomach. A heavy
lunch will leave you feeling sluggish during your workout.
10. Eat something small between lunch and practice. Not to contradict the above rule, but you may
want to eat something small about 30-60 minutes before a workout. Going 3 hours without
eating should allow your body to digest your lunch, but you may need a little fuel going into a
workout. A small granola bar or some pretzels should be sufficient.
11. Refuel directly after a run/workout. Taking in fuel within a 30 minute window after a workout is
crucial to proper recovery. Along with water, consuming some sports drink, banana or other
source or fruit, pretzels, peanut butter, granola bar, protein bar, etc. will help your muscles to
recover quicker and allow your body to recover properly. Try to have something with you to eat
directly after practice.
12. Do not drink alcohol. This needs no explanation.
Supplements:
1. Take a multi-vitamin daily. This is just insurance to make sure you are getting all the vitamins
and minerals your body needs for proper function. If there is a magic pill (other than water) to
staying healthy, this is it.
2. Iron – A daily iron supplement may be something to look into. Talk to your doctor first to
discuss whether or not you need an iron supplement. Athletes can be prone to iron-deficiency,
which is detrimental to performance. Without enough usable iron, your body cannot build and
replace red blood cells. Red blood cells transport oxygen. Without oxygen transportation, you
can’t run. Always take iron with Vitamin C (a glass of orange juice for example). This will aid in
iron absorption. Coffee and tea actually hinder iron absorption, another reason to avoid them.
Don’t take iron directly with milk, as calcium will block iron absorption. A good rule of thumb is
to take iron with a glass of orange juice before bed, a few hours after you’ve had dinner and
probably had some milk.
3. Sports drinks – Best to drink within 30 minutes following a run or workout. This is when your
body needs it. Sports drinks put back the fluids, electrolytes, and sodium you lost during a
workout. Muscles recover faster if carbohydrates available in the form of a sports drink are
ingested during this 30 minute window of opportunity. A good rule of thumb is limiting sports
drink consumption to 32 ounces a day. Any more than that may put too much sodium in your
body that it doesn’t need.
Sleep:
1. You need, at a bare minimum, 8 hours of sleep each night. You must be consistent – you cannot
simply “catch up” on sleep if you miss – you can only get back on track. Your body does not like
disruptions in its sleep patterns. A 15 minute window is optimal for a bedtime; for example, if
you go to bed around 10:00 every night, make sure you are in bed between 9:45 and 10:15 each
night if you want to maximize your sleep. Research shows that a consistent bedtime is more
critical than simply getting the number of hours of sleep every night but at different times.
Staying up a little on the weekends is not going to kill you, but staying up until 2:00 or 3:00 in
the morning on the weekends routinely will inevitably result in illness. When your body is
deprived of sleep, your immune system weakens and you become sick.
2. While getting sleep consistently is important, two nights before a meet is the most beneficial
night for sleep.
3. Limit naps to 60 minutes max; 20-30 minutes is optimal.
Stretching:
Follow the dynamic warmup (drills) routine and be sure to stretch after each workout. This is
absolutely the most effective way to increase your range of motion, speed recovery, and
prevent injuries. Stretching effectively (as opposed to just going through the motions) does all
of these things…do not underestimate its importance.
Strength Training:
Do not cut out the core and weights routines that we do - this is a very critical part of our
training! If it were not important, we wouldn’t waste our time doing it! If you find yourself
weak in certain areas, do some of the routine at home while you’re watching TV or taking a
break from homework. Doing 30-50 pushups when you wake up in the morning a few days a
week will only help make you stronger!
The Mind-Body Connection:
Your body will only do what your mind believes to be possible. Fatigue will limit your
cognitive function, so stay rested and mentally sharp. Eliminating stress by staying on top of
your academics and other responsibilities will also help. In short, take care of business and
don’t sweat the small stuff. Spend time preparing your mind for races and key workouts.
Visualize yourself successfully performing the task you aim to accomplish. This lays the
mental wiring that must be in place when it comes time to actually do it.
Resources
Websites:
www.indianarunner.com
www.letsrun.com
www.dyestat.com or http://rise.espn.go.com/track-and-T&F/index.aspx (same site)
www.runindiana.com
www.flotrack.com
www.runnerspace.com
www.runningtimes.com
www.runnersworld.com
www.ihsaa.org
www.iatccc.org
Ask your coaches for books and other great material on track & field!
Zach Toothman (Head Boys)
(812) 608-0836
[email protected]
Stephanie Chenoweth (Head Girls)
(419) 305-2504
Brandon DeHart (Boys Distance)
(317) 697-9252
[email protected]
Rick Finchum (Jumps)
(317) 902-3814
[email protected]
Doug Keele (Throws)
(317) 753-6371
[email protected]
Kyle Lee (Sprints)
(317) 370-0885
[email protected]
Marshall Davis (Pole Vault)
(765) 437-0248
[email protected]
Brad Rosebrock (Girls Distance)
(317) 446-3456
[email protected]
Nathan Fry (Sprints & Hurdles)
(317) 432-1478
[email protected]
Kristina Reynolds (Sprints & Hurdles)
(317) 453-0644
[email protected]
Jordan Skomp (Girls Mid-Distance)
[email protected]
Avon Girl’s Track & Field Contract
As part of the Avon High School Girls Track & Field team, I agree to all of the following conditions. I
understand that in order to have a successful, fun, and safe experience, I must be a team player and
abide by the following guidelines.
1. I will have a current physical on file at Avon High School to participate and pay the $50 athletic
fee.
2. I will follow the Avon High School athlete code of conduct at all times.
3. I will have a positive attitude towards my teammates, my coaches, and myself at all times.
4. I will conduct myself with discipline and respect at all practices and meets. I will not use
inappropriate language, physical violence, or complain about participating.
5. I will show a strong and dedicated work ethic each day.
6. I will make sure that my grades meet the academic requirements set by Avon High School.
7. I will be at practice every day.
a. Communication is key; if you must miss practice communicate this with your coaches
beforehand. At times in which a student-athlete might have to miss due to family
emergency, illness, wedding or a doctors’ appointment, these will be excused if
communicated with the coach prior to missing practice.
b. The first unexcused absence will result in a consequence set by the coaching staff and
communication with your parent(s). This could include not competing in the next meet.
c. The second unexcused absence will result in not competing in the next meet and
communication with your parent(s).
d. The third unexcused absence will result in dismissal from the team.
8. I will be at practice on time and ready to run.
a. We will start practice Monday through Friday at 3:20. Saturday practice times will be
set by area coaches and will be optional.
9. I will dress appropriately for every practice (proper shoes, extra clothes, water bottle, watch).
10. I will have a ride from practice daily and meets as needed.
11. I will ride the bus home with the rest of the team from all meets unless there is an emergency or
other significant circumstance.
a. In such an emergency or circumstance, written parent permission must be obtained by
the head coach before the meet.
12. I will be proud of being a member of the Avon Track & Field team. I will be the best that I can
be.
I have read this contract, showed it to my parent/guardian, and agree to abide by all of the guidelines.
Failure to comply with the guidelines of this contact may result in missing a meet or possible dismissal
from the team.
______________________________________________________________________________
Athlete’s Name
Athlete’s Signature
Date
______________________________________________________________________________
Parent/Guardian’s Name
Parent/Guardian’s Signature
Date
Avon Track and Field 2014 Athlete Information Sheet
Name: ________________________________
Grade: ________
Birthdate: ___________
Address: ______________________________________________
Your Phone: _____________
Emergency Contact: _____________________________________
Phone:_____________
Last Year’s Events
Best Performance
Date & Place
Goals for Year
1._____________
______________
______________
________________________
2._____________
______________
______________
_________________________
3._____________
______________
_______________
_________________________
4._____________
______________
_______________
__________________________
What would you like to see as the outcome for this track season both personally and for the team?
What are you willing to do as to make these goals a reality?
What are your strengths?
What are some things that you would like to improve about yourself?
Events that you are seriously interested in that you haven’t done before, and why?
Other goals in track and field:
School Records
4x800 relay 9:42.86
100 meter dash 12.8
100 meter hurdles 16.80
200 meter dash 26.10
1600 meter run 5:02.73
4x100 relay 50.57
400 meter dash 1:00.04
300 meter hurdles 48.17
800 Meter run 2:20.00
3200 meter run 10:57.29
4x400 relay 4:05.94
High Jump 5’8”
Long Jump 16’11 ½”
Discus 139’10”
Shot Put 42’4 ¼”
Pole Vault 11’0”
ATF Sprinters / Jumpers / Hurdlers Dynamic Warmup
Walking Drills:
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Leg Hugs
Hip Breakers
Leg Pull-arounds
Birddog
Calf raises / Heel walks
Lunges:
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Forward lunges (x2)
Backward lunges (x2)
Walking lunges (x2)
Hurdle Drills:
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Over’s (10 hurdles)
Over & back’s (10 hurdles)
Over & under’s (20 hurdles)
Over’s w/one step (10 hurdles)
Side drills (10 hurdles)
Running Drills:
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High knees (x2; quicker coming back)
Butt kicks (x2; quicker coming back)
A skips (x2; quicker coming back)
B skips (x2; quicker coming back)
Carioca (out and back)
Carioca w/ knee lift (out and back)
Back strides (out and back)
Drill Transitions:
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High knees into stride (x2)
Butt kicks into stride (x2)
Strides / Acclerations (x4)
Core / Ab work:
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Glute bridges
Glute bridges w/ one leg up
Glute bridges w/ one leg raises
Planks
Side planks w/ hold
Side planks w/ curl
Side planks w/ lift
V-ups
Leg extensions
Leg extensions w/ flutter kicks
“Hold” crunches
Supermans
Swimmers
Sideburners
Throwdowns (partner leg toss)
Stand-up crunches w/ partner
Birddog
Pencil rolls
Push-ups between exercises
Push-up holds between exercises
Burpees
Oriole (every day):
Glute bridges, Planks, V-ups, “Hold” crunches, Supermans, Sideburners, Birddog
Black (every other day):
Glute bridges w/ one leg raises, Side planks with hold or curl, Leg extensions, Throwdowns, Pencil
rolls, Push-ups between exercises
Gold (every other day):
Glute bridges w/ one leg holds, Planks with leg lift, Leg extensions w/ flutter kicks, Swimmers, Standup crunches, Push-up holds
*Burpees are given periodically or for lack of effort or punishment
Mobility / Agility / Plyometrics (MAP) – 2 days minimum between MAP workouts
Drills (on turf):
-Prime Timers – kick out, legs straight, land on balls of feet; keep back straight
-One leg quick steps – jog slowly, then bring one leg up as in butt kicks; leg speed is focus, not
forward speed; work on one leg (up to 4), jog a few strides, then other leg
-Side skips – skip sideways, don’t let heels touch; turn around after every two skips
-Bounding – for height
-Ladders
-Two foot hops/jumps in place – small jumps in place, jumping and landing with both feet;
maximal height is not the focus; looking for fluid and rhythmic frequency; sets of 20-25
-Single leg hops – 1-3 sets (20-40m on each) – land on ball of foot, push off of same foot
-Hurdle hopping – 1’-3’ hurdles or cones – tuck knees to chest , minimize time with foot on
ground
-Tuck jumps – 2-4 x 5-10 jumps w/ full recovery – jump from standing position with both feet,
knees to chest; jump up quickly after landing
-Jump rope – 15-30 sec., progress to 60 sec.; brief contact with ground is key
-Rim jumps – 8-10 (continuous) – continuous rebound jumps for an attainable object (imaginary
basketball rim)
Weight room:
-Box jumps – 2-4 x 5; jump up to box, “stick landing;” step down, do not jump down
-Depth jumps - hop down to floor from elevated platform – explode as high as you can upward
-Step landings – step down from box, “stick landing” just like in box jumps
-Med ball exercises w/ partner:
-Sit-ups w/ chest pass to partner
-Sit-ups w/ overhead pass to partner
-Circular partner pass
-Figure 8 partner pass
Wednesday Workouts:
Drill Transitions:
-High knees into stride (100m) x 2
-Butt kicks into stride (100m) x2
-Strides (100m) x2
Sprint lateral shuffle:
This exercise will improve acceleration and is a great workout to improve starts….. Get several
cones and place the first cone 10m in front of start line place the second cone 10m across from
the first one then put the third one 10m in front of the second one….put the fourth one 10m
across from the third one and so on…. Sprint to the first marker and then shuffle to the second
then sprint to the third and shuffle until the course is done…..if the distance is shorter than 60m
then do three sets with 30 sec rest…. set up two course so that the drill can be continuous…..
Stairs:
-4x every other step
-2x single leg hops (R&L) every step
-2x double leg hops every other step – hop backward down, every step (use rail)
-2x 3 steps at a time
-2x “machine gun” – every step fast
-2x up backwards 2 steps at a time
-2x up 2 down 1
-4x every other step
Steps alternative:
-Up-up down-down
-1 foot up, 1 foot down, switch feet simultaneously
-Right and left leg knee drives
-2 foot hop ups
-Side shuffle w/box
AVON HIGH SCHOOL CONTEST TRAVEL RELEASE
This is to certify that ____________________________________________________________
(Student’s Name)
has my permission to ride with ____________________________________________________
to – from – both (circle one) the____________________________________________________
athletic contest on
_____________
______________
(month)
(day)
_______________
(year)
at _________________________________________________________________
(location contest)
I certify that I am the parent/legal guardian of the above named student and personally arranged
for transportation with the above identified adult (non-student) for this student. I understand that
the Avon High School athletic rules require that students ride the team bus to and from all
athletic events and a departure from this requirement will release the Avon School District from
all liability for any adverse event that may occur. I hereby release and indemnify the Avon
School District and its employees and officers from all liability with reference to the above stated
transportation.
Signature____________________________
Date__________________
Rev. 04-08
AVON HIGH SCHOOL CONTEST TRAVEL RELEASE
This is to certify that ____________________________________________________________
(Student’s Name)
has my permission to ride with ____________________________________________________
to – from – both (circle one) the____________________________________________________
athletic contest on
_____________
______________
(month)
(day)
_______________
(year)
at _________________________________________________________________
(location contest)
I certify that I am the parent/legal guardian of the above named student and personally arranged
for transportation with the above identified adult (non-student) for this student. I understand that
the Avon High School athletic rules require that students ride the team bus to and from all
athletic events and a departure from this requirement will release the Avon School District from
all liability for any adverse event that may occur. I hereby release and indemnify the Avon
School District and its employees and officers from all liability with reference to the above stated
transportation.
Signature____________________________
Date__________________